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WOD051217: Rounds for Time


CrossFit Novem:  Squat Clean 10 Minute EMOM 2 Squat Cleans Every Minute Start at 50% Going Up on Weight Every other Round (Total of 5 weight changes) Conditioning: 3 RFT 20 Cal AD/20 Cal Row 21 Hang Power Cleans (95/65) 18 Back Racked Reverse Lunges 16 Alt Pistols RX+ 3 RFT 20 Cal AD/20 Cal

CrossFit Novem:

 Squat Clean

10 Minute EMOM

2 Squat Cleans Every Minute

Start at 50% Going Up on Weight Every other Round

(Total of 5 weight changes)

Conditioning:

3 RFT

20 Cal AD/20 Cal Row

21 Hang Power Cleans (95/65)

18 Back Racked Reverse Lunges

16 Alt Pistols

RX+

3 RFT

20 Cal AD/20 Cal Row

21 Hang Power Cleans (115/80)

18 Back Racked Reverse Lunges

16 Alt Weighted Pistols (16/12)

HYBRID

3 RFT

20 Cal AD/20 Cal Row

21 DB Cleans (35/25)

18 DB Front Racked Lunges

16 Goblet Squats (24/16)

Novem BootCamp:

WOD 1:

4 Rounds for Time

20 Kettlebell Swings (24/16kg)

20 Box Jumps (24/20”)

20 Sit-Ups

20 Alt. Dumbbell Snatches (30/20#)

20 Goblet Squats (24/16kg)

20 Double Unders (40 singles, 10 SSD)

20 Med Ball Cleans (20/14#)

20sec Plank Hold

*18 Min Cap

WOD 2:

4 Min EMOM

Buy In: V-Ups

Rest of Min: Sumo DL High Pulls (24/16kg)

 

-2 min rest-

 

4 Min EMOM

Buy In: 10 Toes to Bar

Rest of Min: Thrusters (25/15#)

Novem Barbell Club:

Day 3 5/12/17
Tall Snatch
(5) x 3 – just the bar – light weight

2 Snatch Deadlift + 1 Snatch
Build up to 70%
(2) 2+1 x @ 70%
(3) 2+1 x @ 75%

1 Power Clean + 1 Front Squat + 1 Jerk Drive + 1 Push Jerk
Build up to 80%
(2) 1+1+1+1 x @ 80%
(3) 1+1+1+1 x @ 85%

Overhead Squat
Build up to 80% – if your not sure where to start
use 80% of your 1 RM Snatch
(2) x 2 @ 80%
(3) x 2 @ 85%

BTN Snatch Grip Push Press
(2) x 5 @ 70% – of your 1 RM Snatch
(3) x 5 @ 75%

 

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